When cognitive abilities are impaired (often referred to as cognitive impairment), a person has trouble with cognitive processes that begin to affect the things he or she can do in everyday life. Dementia is not a disease itself, but rather a syndrome defined by a group of symptoms that often occur together in various combinations and severity. Alzheimer’s disease is the most common cause of dementia and along with other conditions such as stroke and traumatic brain injury can result in impairment in cognitive abilities. It is important to note that some causes of cognitive impairment are related to treatable health issues (e.g., medication side effects, vitamin B12 deficiency, and depression).
Here are certain tips to keep your brain from ageing :
- Keep your brain insulin sensitive – Insulin resistance can cause type 2 diabetes along with dementia and Alzheimer’s disease. Avoid eating saturated fat with simple sugar.
- Increase BDNF – BDNF increases neurogenesis and improves cognition. Aerobic and strength training increase BDNF. The greater the intensity, the higher the boost in BDNF.
- Manage Stress – Chronic stress decreases neuronal plasticity. Exercise, positive going, optimism, and resilience can all improve stress response.
- Exercise – Three 45 minutes exercise sessions per week is enough to increase brain volume, boosting memory performance.
- Use Your Brain – Reading, discussion group, board games, solving puzzles, playing a musical instrument, and learning a second language increase cognitive reserves, protecting against age related cognitive decline.
- Meditation – Meditation can cause positive structural changes in the brain, increase neuroplaticitoy, and improve the stress response.
- Polyphenols – People who ate polyphenol rich foods had better cognitive ability and lower risk of cognitive decline.
- Curcumin – Curcumin fights inflammation and oxidative damage while preventing amyloid-beta plaque build-up. 400mg cur cumin daily can improve attention and working memory along with improving mood.
- Omega – 3 fatty acids – Found in fatty fish, omega-3 support mitochondria function, promote healthy brain glucose utilisation, and reduces oxidative stress.
- Intermittent Fasting – Intermittent fasting has neuro protective effects along with increasing BDNF and reducing inflammation.